Best picks
The 10 best exercises for weight loss, ranked by calories burned (2024 Compendium METs), muscle benefit and joint load, with calories per 30 minutes at 150 and 200 pounds.
Key takeaways
- Running at 6 mph is rated 9.3 METs, an indoor cycling class 9.0 and brisk walking 4.8, so 30 minutes burns about 316, 306 and 163 calories at 150 pounds.[1]
- Adults need 150 to 300 minutes of moderate aerobic activity a week plus muscle-strengthening activity at least 2 days a week.[3]
- More than 250 minutes a week of moderate activity has been linked with clinically significant weight loss.[4]
- Supervised exercise alone, 400 to 600 calories a session five days a week, led to 3.9 to 5.2 kg of weight loss in 10 months.[6]
In short: The exercises that burn the most calories per minute are running, indoor cycling and circuit-style strength training, at roughly 250 to 420 calories per 30 minutes for people weighing 150 to 200 pounds. But the best exercise for weight loss is the one you will do most weeks: brisk walking burns less per session, yet it is easy on the joints and easy to repeat. Pair any cardio with strength training to keep muscle while you lose weight.
We ranked these ten exercises with published energy costs from the 2024 Adult Compendium of Physical Activities, the reference researchers use, plus muscle benefit, joint load and the equipment each one needs. Nothing here is a product, and we do not run a lab. For the wider picture of moving more, see our exercise hub. If you have heart, lung or joint problems, or have been inactive for a long time, ask your clinician which activities and intensities are right for you.
How we worked out the calories
The Compendium lists each activity’s energy cost in METs. One MET is the energy you use sitting quietly, about 1 calorie per kilogram of body weight per hour. To estimate calories, multiply the MET value by your weight in kilograms and by the hours you exercise. A 150-pound person is about 68 kg, and a 200-pound person about 91 kg. The 2024 edition was built for adults aged 19 to 59 from 912 measured activity values, so treat these numbers as averages: your own burn depends on fitness, effort and body size. Our calories burned calculator does this math for your weight and any activity time.
| Item | 150 lb | 200 lb |
|---|---|---|
| Running, 6 mph | 316 kcal | 422 kcal |
| Indoor cycling class | 306 kcal | 408 kcal |
| Circuit training, vigorous | 255 kcal | 340 kcal |
| Rowing machine, 100 to 149 W | 255 kcal | 340 kcal |
| HIIT, moderate effort | 238 kcal | 318 kcal |
| Walking uphill, 6 to 10% grade | 238 kcal | 318 kcal |
| Stair climbing, general | 231 kcal | 308 kcal |
| Swimming laps, slow freestyle | 197 kcal | 263 kcal |
| Elliptical, moderate | 170 kcal | 227 kcal |
| Brisk walk, 3.5 to 3.9 mph | 163 kcal | 218 kcal |
Calories = MET x body weight in kg x 0.5 hour. Averages for adults 19 to 59; your own burn will differ.
Source: 2024 Adult Compendium of Physical Activities (MET values); InstaTuck calculation (checked on October 6, 2026)
The 10 best exercises for weight loss
The 10 best exercises for weight loss, ranked
1. Running or jogging
Best for People who want the most calories in the least time
- 9.3 METs at 6 mph (8.5 at 5 mph)
- about 316 kcal per 30 min at 150 lb, 422 at 200 lb
- no gym needed
Maker-stated specs
Price Free outdoors (running shoes) (checked Oct 6, 2026)
Drawback High impact on knees, hips and feet; build up slowly
2. Indoor cycling (spin class or stationary bike)
Best for High burn with less pounding on the joints
- 9.0 METs in a spin class, 6.0 at a moderate 90 to 100 watts
- about 306 kcal per 30 min at 150 lb in a class
- seated and low impact
Maker-stated specs
Price Gym class, or a bike at home (checked Oct 6, 2026)
Drawback Needs a bike or class; little upper-body work
3. Circuit strength training
Best for Burning calories while building muscle
- 7.5 METs for vigorous circuits with minimal rest (5.0 moderate)
- about 255 kcal per 30 min at 150 lb
- works the major muscle groups
Maker-stated specs
Price Dumbbells, kettlebells or body weight (checked Oct 6, 2026)
Drawback Good form matters; learn the moves before adding speed
4. Rowing machine
Best for Full-body cardio that is easy on the joints
- 7.5 METs at 100 to 149 watts (5.0 under 100 watts)
- about 255 kcal per 30 min at 150 lb
- legs, back and arms
Maker-stated specs
Price Gym, or a rower at home (checked Oct 6, 2026)
Drawback Learning good rowing technique takes a few sessions
5. High-intensity interval training (HIIT)
Best for Short workouts when time is tight
- 7.0 METs at moderate effort, 11.0 for vigorous burpees and squat jumps
- about 238 kcal per 30 min at 150 lb (moderate)
- can be done with body weight only
Maker-stated specs
Price Free (body weight) (checked Oct 6, 2026)
Drawback Hard on beginners and joints at full intensity; not a daily workout
6. Incline walking or hiking
Best for Walkers who want more burn without running
- 7.0 METs walking up a 6 to 10% grade (5.3 for a normal-pace hike)
- about 238 kcal per 30 min at 150 lb on the incline
- low impact
Maker-stated specs
Price Free outdoors, or a treadmill with incline (checked Oct 6, 2026)
Drawback Steep grades feel tough on the calves at first; build up gradually
7. Stair climbing
Best for Short, hard sessions using stairs you already have
- 6.8 METs for general stair climbing (9.3 on a stair machine)
- about 231 kcal per 30 min at 150 lb
- strong leg work
Maker-stated specs
Price Free (stairs), or a stair machine (checked Oct 6, 2026)
Drawback Hard work for beginners; hold the rail and go at your own pace
8. Swimming laps
Best for Joint pain, arthritis or a higher body weight
- 5.8 METs for slow freestyle laps, 9.8 for fast
- about 197 kcal per 30 min at 150 lb (slow)
- water supports your weight
Maker-stated specs
Price Pool access (checked Oct 6, 2026)
Drawback Needs a pool and some skill; the burn depends a lot on technique
9. Elliptical trainer
Best for Steady cardio with very low impact
- 5.0 METs at moderate effort, 9.0 vigorous
- about 170 kcal per 30 min at 150 lb (moderate)
- arms and legs
Maker-stated specs
Price Gym, or a machine at home (checked Oct 6, 2026)
Drawback Easy to coast at low effort; the machine display may not match your real burn
10. Brisk walking
Best for Beginners and anyone who wants a daily habit
- 4.8 METs at 3.5 to 3.9 mph (5.5 at 4.0 to 4.4 mph)
- about 163 kcal per 30 min at 150 lb
- the lowest-impact cardio choice on this list
Maker-stated specs
Price Free (walking shoes) (checked Oct 6, 2026)
Drawback Burns the least per minute, so it takes more time
All 10 exercises side by side
| # | Pick | Best for | Key specs (maker-stated) | Price range | Last checked |
|---|---|---|---|---|---|
| 1 | Running or jogging | People who want the most calories in the least time | 9.3 METs at 6 mph (8.5 at 5 mph); about 316 kcal per 30 min at 150 lb, 422 at 200 lb; no gym needed | Free outdoors (running shoes) | Oct 6, 2026 |
| 2 | Indoor cycling (spin class or stationary bike) | High burn with less pounding on the joints | 9.0 METs in a spin class, 6.0 at a moderate 90 to 100 watts; about 306 kcal per 30 min at 150 lb in a class; seated and low impact | Gym class, or a bike at home | Oct 6, 2026 |
| 3 | Circuit strength training | Burning calories while building muscle | 7.5 METs for vigorous circuits with minimal rest (5.0 moderate); about 255 kcal per 30 min at 150 lb; works the major muscle groups | Dumbbells, kettlebells or body weight | Oct 6, 2026 |
| 4 | Rowing machine | Full-body cardio that is easy on the joints | 7.5 METs at 100 to 149 watts (5.0 under 100 watts); about 255 kcal per 30 min at 150 lb; legs, back and arms | Gym, or a rower at home | Oct 6, 2026 |
| 5 | High-intensity interval training (HIIT) | Short workouts when time is tight | 7.0 METs at moderate effort, 11.0 for vigorous burpees and squat jumps; about 238 kcal per 30 min at 150 lb (moderate); can be done with body weight only | Free (body weight) | Oct 6, 2026 |
| 6 | Incline walking or hiking | Walkers who want more burn without running | 7.0 METs walking up a 6 to 10% grade (5.3 for a normal-pace hike); about 238 kcal per 30 min at 150 lb on the incline; low impact | Free outdoors, or a treadmill with incline | Oct 6, 2026 |
| 7 | Stair climbing | Short, hard sessions using stairs you already have | 6.8 METs for general stair climbing (9.3 on a stair machine); about 231 kcal per 30 min at 150 lb; strong leg work | Free (stairs), or a stair machine | Oct 6, 2026 |
| 8 | Swimming laps | Joint pain, arthritis or a higher body weight | 5.8 METs for slow freestyle laps, 9.8 for fast; about 197 kcal per 30 min at 150 lb (slow); water supports your weight | Pool access | Oct 6, 2026 |
| 9 | Elliptical trainer | Steady cardio with very low impact | 5.0 METs at moderate effort, 9.0 vigorous; about 170 kcal per 30 min at 150 lb (moderate); arms and legs | Gym, or a machine at home | Oct 6, 2026 |
| 10 | Brisk walking | Beginners and anyone who wants a daily habit | 4.8 METs at 3.5 to 3.9 mph (5.5 at 4.0 to 4.4 mph); about 163 kcal per 30 min at 150 lb; the lowest-impact cardio choice on this list | Free (walking shoes) | Oct 6, 2026 |
Why the order looks the way it does
Our first criterion is energy cost, so higher-MET activities rank higher. When two activities have the same MET value, we break the tie with muscle benefit, then joint load, then equipment. That is why circuit training sits above rowing (both 7.5 METs) and HIIT above incline walking (both 7.0). Jumping rope has an even higher MET value (11.8 at 100 to 120 skips a minute) but few people can keep it up for 30 minutes, so we mention it here rather than in the list.
Rank is not destiny. A 30-minute brisk walk you do six days a week burns more over the week than one hard run you skip twice. Our walking for weight loss guide shows how to build up steps and pace, and a walking pad can add light activity on workdays.
Turn up the effort without changing the activity
You don’t have to switch activities to burn more. Within the same activity, pace and incline raise the energy cost a lot, which is useful if you love walking and don’t want to run. The Compendium values for walking show how much speed alone matters:
| Walking pace (level, firm surface) | METs | kcal per 30 min at 150 lb | kcal per 30 min at 200 lb |
|---|---|---|---|
| 2.0 to 2.4 mph, slow | 2.8 | 95 | 127 |
| 2.8 to 3.4 mph, moderate | 3.8 | 129 | 172 |
| 3.5 to 3.9 mph, brisk | 4.8 | 163 | 218 |
| 4.0 to 4.4 mph, very brisk | 5.5 | 187 | 249 |
| 4.5 to 4.9 mph, very, very brisk | 7.0 | 238 | 318 |
| Uphill, 6 to 10% grade, moderate to brisk | 7.0 | 238 | 318 |
The same is true for machines: a rowing machine at under 100 watts is rated 5.0 METs and at 150 to 199 watts 11.0, and an elliptical goes from 5.0 at moderate effort to 9.0 at vigorous effort. Build intensity gradually over weeks. If you are 60 or older, note that the 2024 Adult Compendium was built for adults aged 19 to 59; a separate Older Adult Compendium covers people 60 and over.
How much exercise helps with weight loss
The numbers behind the advice
- 150 to 300 minmoderate aerobic activity a week for health, per the U.S. Physical Activity GuidelinesHHS, Physical Activity Guidelines for Americans
- 2 daysof muscle-strengthening activity a week, at leastHHS, Physical Activity Guidelines for Americans
- 250+ mina week of moderate activity was linked with clinically significant weight lossACSM position stand, 2009
Checked on October 6, 2026
The American College of Sports Medicine reviewed the evidence in 2009: 150 to 250 minutes a week of moderate activity helps prevent weight gain but gives only modest weight loss on its own, while more than 250 minutes a week has been linked with clinically significant weight loss. Activity also improves weight loss when combined with a moderate calorie deficit. Exercise alone can work: in the Midwest Exercise Trial 2, sedentary adults who did supervised exercise five days a week for 10 months, burning 400 or 600 calories a session, lost 3.9 kg and 5.2 kg on average, while the control group gained a little.
| Item | Value |
|---|---|
| 400 kcal per session, 5 days a week | 8.6 lb |
| 600 kcal per session, 5 days a week | 11.5 lb |
Reported as 3.9 kg (4.3%) and 5.2 kg (5.7%) among people who completed at least 90% of sessions; the control group gained 0.5 kg. No diet changes were asked for.
Source: Donnelly JE et al., Obesity 2013 (Midwest Exercise Trial 2, 141 adults) (checked on October 6, 2026)
Don’t skip strength training
Strength work burns fewer calories per minute than cardio (a standard weight session with 8 to 15 repetitions is rated 3.5 METs), which is why plain weight lifting is not on the list. Its value is different: the ACSM notes that resistance training does not add much weight loss on its own, but it may increase fat-free mass and fat loss and lowers health risks. Keeping muscle matters more while you are losing weight, whether through diet or medication. See our guides to strength training, body recomposition and protecting muscle on GLP-1 medicines.
A simple week that uses this list
Sample week for a beginner
- 3 brisk walks30 minutes each; add an incline or hills when it feels easy.
- 2 strength sessions20 to 30 minutes of a simple circuit: squats, push-ups against a counter, rows, lunges.
- 1 longer sessionPick one you enjoy: a bike ride, a swim or a hike.
- Move more, sit lessShort walks after meals and stretches between meetings all count.
What exercise can’t do
No exercise burns fat from one chosen spot: crunches strengthen your core but do not shrink belly fat by themselves (see weight-loss myths science has busted and our belly fat guide). Machine and watch calorie counts are estimates, too. Most of the weight loss still comes from what you eat, while exercise helps you keep muscle, keep weight off and feel better. For a daily total that includes activity, try the TDEE calculator, and for life after the first months, read how to keep weight off.
Records in this article
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- Which types and intensities of exercise are safe for my heart, lungs and joints?
- How should I start if I have been inactive for a long time?
- Do any of my medicines change how I should exercise?
- Should I see a physical therapist before starting running or HIIT?
Frequently asked questions
What is the best exercise to lose weight?
Running, indoor cycling and vigorous circuit training burn the most calories per minute, but the best choice is the one you will do most weeks. Brisk walking burns less per session but is easy to repeat daily.
Is cardio or weights better for weight loss?
Cardio burns more calories per minute; strength training helps keep muscle and may increase fat loss. Combining both, as the Physical Activity Guidelines recommend, works best.
How many calories does a 30-minute walk burn?
A brisk walk at 3.5 to 3.9 mph is rated 4.8 METs: about 163 calories for a 150-pound person and 218 for a 200-pound person. The calories burned calculator estimates your own number.
How much exercise do I need to lose weight?
The ACSM found that 150 to 250 minutes a week gives modest weight loss and more than 250 minutes a week is linked with clinically significant loss, especially alongside a moderate calorie deficit.
Can exercise target belly fat?
No. Exercise reduces fat across the body; ab exercises strengthen muscles but did not reduce belly fat on their own in a 6-week trial.
References
- 2024 Adult Compendium (activity lists and PDF). Compendium of Physical Activities, 2024. (accessed October 7, 2026) Other
- Herrmann SD, Willis EA, Ainsworth BE, et al.. 2024 Adult Compendium of Physical Activities: A third update of the energy costs of human activities. Journal of Sport and Health Science, 2024. doi:10.1016/j.jshs.2023.10.010 · PMID 38242596 (accessed October 7, 2026) Review
- Physical Activity Guidelines for Americans, 2nd edition: top 10 things to know. U.S. Department of Health and Human Services (ODPHP). (accessed October 7, 2026) Guideline
- Donnelly JE, Blair SN, Jakicic JM, et al.. American College of Sports Medicine Position Stand: Appropriate physical activity intervention strategies for weight loss and prevention of weight regain for adults. Medicine & Science in Sports & Exercise, 2009. doi:10.1249/MSS.0b013e3181949333 · PMID 19127177 (accessed October 7, 2026) Society statement
- Vispute SS, Smith JD, LeCheminant JD, Hurley KS. The effect of abdominal exercise on abdominal fat. Journal of Strength and Conditioning Research, 2011. doi:10.1519/JSC.0b013e3181fb4a46 · PMID 21804427 (accessed October 7, 2026) Randomized trial
- Donnelly JE, Honas JJ, Smith BK, et al.. Aerobic exercise alone results in clinically significant weight loss for men and women: Midwest Exercise Trial 2. Obesity, 2013. doi:10.1002/oby.20145 · PMID 23592678 (accessed October 7, 2026) Randomized trial
Facts checked on October 6, 2026
Educational information, not medical advice. Talk with a qualified healthcare professional about your own situation. In an emergency call 911.
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